What are relaxation techniques?

Relaxation techniques can help you manage stress and improve your wellbeing.

Stress causes your nervous system to release hormones like adrenaline and cortisol. These hormones can help your body respond to challenging situations. But, if you stay stressed, your nervous system does not reset. This can cause you to experience other unwanted symptoms.

What symptoms are related to stress?

Symptoms of stress include:

• change in appetite
• trouble sleeping
• headache
• abdominal pain and nausea
• sore muscles
• exhaustion and difficulty concentrating
• mood swings and feeling more angry or irritable than usual

What causes stress?

Stress can be triggered by different life events. Everyone is stressed by different things.

You can learn more about the different causes of stress.

If you are feeling stressed, you can try different relaxation techniques to help.

How can I use relaxation techniques to manage my stress?

Relaxation techniques can be used any time you feel stressed. They can help you manage how you feel.

Everyone reacts to stress differently. You can learn which relaxation techniques work well for you.

What relaxation techniques can I use?

There are many relaxation techniques you can try if you're feeling stressed. Some may work for you, and others may not.

You can read about some techniques below. You can also ask your doctor for advice.

Slow breathing

Stress can cause you to take fast, shallow breaths. Slowing down your breathing may help you to feel calm and less tense.

There are different ways to slow your breathing. One way is to count to 3 as you slowly inhale and then count to 3 as you exhale. It may help to count longer when you exhale. You can also try briefly holding your breath between inhaling and exhaling.

Mindfulness

Mindfulness involves focusing on the present moment and noticing things in a calm way. This can help stop you from getting caught in stressful thoughts.

To practice mindfulness and focus on the present, try to:

• think about what you can hear and see in the environment around you
• think about how you feel, physically and emotionally
• notice things you may not have noticed before
• be aware of your body and where your body is

Read more about mindfulness.

Visualisation techniques

Visualisation uses your imagination to paint a mental picture. This can help you relax and improve your mood.

Find a quiet place where you won't be interrupted. Think of somewhere that makes you feel calm, and focus on your 5 senses:

• sound
• smell
• touch
• taste
• sight

For example, you may imagine you are at the beach. You can imagine:

• hearing the waves crash
• smelling the salty air
• feeling the warmth of the sun
• seeing the blue sky

Progressive muscle relaxation

Progressive muscle relaxation is an exercise to reduce muscle tension.

Lie down in a quiet place and close your eyes. Starting from your toes, slowly tense up each part of your body one-by-one, hold for 3 seconds and release.

Positive affirmations

When you are stressed, you may think negatively or struggle to believe in yourself. Positive affirmations or positive self-talk can help you to relax. You can try thinking:

• "I did well today despite all the challenges"
• "I am allowed to feel this way"
• "It might be busy now but soon the stress will fade"

Transformations

This technique is about turning negative thoughts or images into something positive. For example, you could visualise:

• a tied knot being untied
• a thundercloud drifting away and being replaced by a clear sky
• a tense fist relaxing into an open hand

In everyday life, you can try saying thank you more often instead of sorry. For example, you may be worried that you took too long to do something. Instead of apologising, you could instead thank the other person for their patience.

Gratitude

When you are stressed, it can be hard to notice the good things in your life. Thinking of things that you are thankful for can help balance your perspective.

You can practice gratitude by taking time to notice small pleasures in your life. You can also think of things that inspire you.

You can write down the things that you are grateful for in a journal. You don't need to show this to anyone — it can just be for you. Writing things down is another helpful way to process your emotions.

Gratitude helps to keep stressful thoughts in perspective.

Meditation and yoga

Meditation and yoga may also help you to manage stress and feel more focused.

Yoga can involve mindfulness, visualisation and progressive muscle relaxation.

Exercise

Daily exercise has many benefits for your physical and mental health. It can reduce stress and help you relax. You can try:

• going for a walk
• taking part in a team sport
• dancing

You can read more about exercise and mental health.

Healthy eating and drinking

It is important to eat healthy to maintain your wellbeing.

Try to:

• reduce your use of stimulants like caffeine
• avoid using alcohol as a way of reducing stress
• follow a well-balanced diet

If you turn to alcohol for stress relief, talk to your doctor. They can recommend a support service to help you find a better way to manage your stress.

Nutrients such as omega-3 may reduce stress.

You can read more about food, drink and your mental health.

Socialising

Healthy relationships are an important part of feeling well. Socialising with friends and family is a great way to reduce stress.

Your loved ones can also help support your relaxation and help you feel safe. For example, you could go on a walk with a friend. This will help you spend quality time with someone you care about while also keeping physically active.

Do activities and goals

Doing activities and setting goals for yourself can help you:

• regulate your stress
• focus
• be self-aware

You could try a creative activity or craft, such as painting. This can:

• give you a sense of achievement
• help you to feel calm
• help you process your stress

Set goals

You can also set goals related to your stress or another activity. This can help break your tasks or activities into smaller steps. This can help reduce stress.

Achieving each goal can feel meaningful.

Sleep

Getting enough sleep allows you to function at your best and will also positively impact your mood. This can help you to manage your stress better.

Things that can improve your sleep include:

• being active
• eating well
• avoiding caffeine before bed
• napping less
• making your bedroom a calm space

Try to create a bedtime routine, including time to relax before sleeping. This can help your body relax before bed.

Can relaxation techniques help prevent stress?

Repeated stress can impact your wellbeing. Relaxation techniques to overcome stress can help build up your 'stress tolerance'. This can help you cope better next time you feel stressed.

They can help prevent mental health problems such as chronic stress.

You can read more about building resilience.

What are the complications of stress?

If you struggle to manage your stress, it can become chronic (ongoing). This can cause you to feel:

• overwhelmed
• helpless
• exhausted
• like you aren't coping

Chronic stress is associated with some mental health conditions such as depression and anxiety.

It can also cause physical symptoms like:

• high blood pressure
• gut issues
• headaches
• a weakened immune system

You should speak to your doctor if stress is impacting your daily life. They can also help if you try relaxation techniques and your stress doesn't go away.

Resources and support

If you need urgent support, call Lifeline on 13 11 14 or use their online chat.

You can call Medicare Mental Health on 1800 595 212 for advice and to find local mental health services. You can also visit the Medicare Mental Health website for information on stress and anxiety.

If you need to talk to someone about your mental health, call Beyond Blue on 1300 22 4636.

For more support and information about stress, you can access free online counselling for young people aged 5 to 25 years through the KidsHelpline website or call on 1800 55 1800.

Learn more about accessing mental health services.

Languages other than English

Visit the Embrace Multicultural Mental Health website for resources in languages other than English.

You can also read the Transcultural Mental Health Centre guide to stress and stress management in multiple languages.

Information for Aboriginal and/or Torres Strait Islander peoples

Australian Indigenous HealthInfoNet has information on how to take care of yourself.

Black Dog Institute also has resources for Aboriginal and Torres Strait Islander peoples.

You can also call 13YARN on 13 92 76 to speak to an Aboriginal or Torres Strait Islander Crisis Supporter.

You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with you 24 hours a day, 7 days a week.